Senior Strength & Conditioning Continues

The first set of exercises was the goblet squat to open up the hips and promote better mobility. It is also good for muscle activation, especially with the glutes.

09.05.2025

Hour three of my client's third course meant it was time for some physical auxiliary training. This is largely based around strength and hypertrophy, although some cardio and muscular endurance is included. Cardio training is generally part of his regular Boxing training with me.

Our attention moved to the squat. I chose the following routine:

Goblet squat to better open up his hips and promote better mobility

3 x 12 reps

Back squat for the main strength/hypertrophy training

5 x 8-10 reps

Bulgarian split squat for more mobility work as well as balance

3 x 10 reps each leg

Tabata heavy bag workout (8 x 20 seconds alternating power and speed rounds with 10 second rest spots)

Foam rolling and static stretching warm-down.

Click Here For More Info On Martial Arts & Fitness